What natural sterols are found in seeds and nuts?
This article will explore how the natural sterols in seeds and nuts can help to manage cholesterol. In this article, we'll explore their importance, their science and how to include them in your diet. The information provided here is essential for those who want to live a healthy life or manage cholesterol.
Natural Sterols and Cholesterol Management
Plant sterols are natural sterols that can be found in nuts, seeds, and other foods. They have the same structure as cholesterol. They are important because they can lower LDL, or low-density cholesterol (often called 'bad') and reduce the risk of cardiovascular disease. A study in the Journal of the American Dietetic Association found that consuming two grams of plant-based sterols each day could reduce LDL cholesterol levels by 10%.
The plant sterols are good for you, but if consumed in excess, they can cause side effects like nausea, constipation and indigestion. It's important to consume plant sterols in moderation.
Natural Sterols: How to Get Started
Focus on food rich in natural sterols to begin incorporating them into your diet. Mayo Clinic says that foods fortified by sterols and stanols can be found, but the naturally occurring sterols present in seeds, nuts, and other plant products are also effective. A balanced diet, which includes fruit, vegetables, grains and proteins, is also important for overall health.
Sterols from Natural Sources
- The Journal of Nutrition published a study that showed regular consumption of almonds could reduce LDL cholesterol.
- Walnuts are high in Omega-3 fats, such as alpha-linolenic acids. This type lowers cholesterol.
- Sunflower seeds: Sunflower seeds are high in phytosterols, which have been shown to lower cholesterol.
- Pistachios are high in phytosterols, which can reduce cholesterol absorption in the intestinal tract.
- Sesame Seeds : They contain both sterols and lignans, which are known to help improve the lipid profile.
- Flaxseeds contain soluble fibre and phytosterols that help lower cholesterol.
Other Tips
It's beneficial to include natural sterols into your diet, but it is also important to maintain a healthy lifestyle. Avoiding excessive alcohol and tobacco, as well as engaging in regular physical activity can help to lower cholesterol. To get personalized advice, consult with your healthcare provider or nutritionist. They can provide you with tailored information based on the unique health needs of each individual.
Conclusion
Natural sterols found in seeds and nuts play an important role in managing cholesterol. These nuts and seeds help reduce bad cholesterol, while also providing numerous health benefits. These foods can contribute significantly to your overall wellbeing and health when they are included in a healthy diet. But remember to consume these foods in moderation, and consult a professional when necessary.
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